Start: Attach a short straight bar to the low pulley, and set a pair of 45-pound weight plates on the floor to either side of the pulley. Grab the bar with a false, overhand, shoulder-width grip. Sit on the floor about 2 ½ feet in front of the low pulley, with your arms straight, your feet braced against the weight plates, ad your torso erect.
Finish: Start the movement by pinching your shoulder blades together in back, then pull the bar to the lower part of your sternum. Keep your elbows up. Pause, then slowly return to the starting position.